Recently, such a sport as cooing is becoming quite popular. It does not require special equipment, material costs and can be practiced by people with different levels of training. Particular emphasis in workout is on performing exercises with your own weight.
Bodyweight Exercises
There are many different exercises that are performed using your weight. For their implementation, very often the simplest of sports equipment is used: horizontal bar, parallel bars and more. These exercises will also help you develop strength and endurance if done regularly.
Depending on the difficulty of performing these exercises are divided into different types. Some of them are suitable for beginners and do not require special training, while others are impossible without a period of preliminary classes. The second category includes many exercises with their weight on the horizontal bar, especially the front vis.
Front vis on the horizontal bar
The front vis is one of the most difficult, but also spectacular exercises with your own body weight. It is performed as holding your body in a prone position while hanging on a sports equipment. From the side it looks like you are holding directly in the air.
The front vis on the horizontal bar can be performed in a stationary position, or it can be done in dynamic repetitions. In this case, there are several varieties of exercises, different in complexity and level of training.
Start date
For beginners, the question arises of how to learn. Front vis on the horizontal bar should not be performed without prior preparation. The strength of the back muscles and the ability to control the whole body are needed. First of all, it is recommended that you learn to do at least 10 pull-ups on the horizontal bar and the same number of leg lifts in a regular hang. When doing the front hang on the horizontal bar, the ability to do the rear hang and the “dragon flag” exercise will also be useful.
Varieties of Front Vis
How to learn to do front vis on the horizontal bar in a bent position? To do this, you need to stay on the horizontal bar in a hanging position, placing the body horizontally, lifting your knees to your chest. Embodiments of the exercise may include straightening one or both legs. This will complicate the task and prepare for the execution of the hang in an upright position.
The front vis with legs wide apart will also be a lightweight version of the classic hang, but will require a good stretch. With legs located far apart, the working lever decreases. This makes the task easier.
In addition to performing exercises in statics, there is a variant in dynamics. The latissimus dorsi muscles raise the body in a hanging position, and then gradually lower it. In this case, the whole body must be extremely strained. Vis in dynamic repetitions can serve as preparation for performing exercises in statics.
The exit from the front vis on the horizontal bar can be done in different ways. One of them will be the power method of ending the exercise. To do this, it is necessary to descend into the front vis, abutting against the crossbar. The body must be tense. For some time you need to stay in this position, and then forcefully get out of it. In this case, it is advisable to grasp the horizontal bar more deeply, which will help develop the technique for performing this exercise.
To master the front hang you need to work on yourself for a long time. A lot of patience should be shown if at the beginning of training something will not work out as it should. The exercises are carried out, gradually increasing the load. If you can’t see progress, you can pause your workouts and return to easier tasks. For example, push-ups or pull-ups on the horizontal bar. A little later, resume training the front hang.